exercise science S2 exam

ADP

Adenosine diphosphate, a lower-energy molecule that can be converted into ATP by adding a phosphate group.

ATP

Adenosine triphosphate, the immediate source of energy for muscle contraction.

CP

Creatine phosphate

skill related components of Fitness

six specific motor and athletic abilities that help a person perform well in sports and movement tasks

Health related components of Fitness

components focus on overall well-being, disease prevention, and the ability to perform daily tasks

Aerobic

Refers to energy-producing processes that require oxygen.

Anaerobic

means "without oxygen." In science and fitness, it describes processes, organisms, or exercises that do not require molecular oxygen to function

Phosphorylation

the fundamental biochemical process of adding a phosphate group to a molecule. For example adding a phosphate group to ADP.

ATP/CP Energy System

Adenosine Triphosphate-Creatine Phosphate system is the body's fastest immediate energy pathway. It fuels explosive bursts lasting up to 10 seconds. By breaking down stored creatine phosphate, the body instantly replenishes ATP, requiring no oxygen or producing lactic acid.

Anaerobic Glycolysis system (Lactic Acid)

An energy pathway that breaks down glucose or glycogen without directly requiring oxygen to rapidly produce ATP during intense exercise. Pyruvate can be converted to lactate; lactate itself is not the primary cause of fatigue.

Aerobic Energy System

Produces ATP using oxygen, mainly from carbohydrates and fats, to support prolonged activity. Its capacity is large but exercise cannot continue indefinitely.

Lactate Threshold

The exercise intensity at which blood lactate begins to rise more rapidly as its appearance exceeds its removal.

Cardiovascular Endurance

The ability of the heart, lungs, and blood vessels to supply oxygen to the working muscles during prolonged exercise.

Muscular Endurance

The ability of a muscle or muscle group to repeatedly contract or hold a contraction over an extended period without tiring.

Muscular Strength

The maximum amount of force a muscle or muscle group can produce in a single effort.

Flexibility

The range of movement available at a joint or group of joints.

Body Composition

The proportion of fat, muscle, bone, and other tissues that make up a person's body.

Speed

The ability to move the whole body or part of the body as quickly as possible.

Power

The ability to exert maximum force in the shortest possible time; a combination of strength and speed.

Agility

The ability to change direction or body position quickly and efficiently while maintaining control.

Balance

The ability to maintain stability and control of the body's position, whether stationary or moving.

Coordination

The ability to use different parts of the body together smoothly and efficiently to perform a movement.

Reaction Time

The time taken to respond to a stimulus, such as the time between seeing a signal and beginning a movement.

Oxygen Deficit

the period at the start of exercise where oxygen consumption (〖"VO" 〗_2) is lower than the amount required to produce the energy needed for the workload aerobically.

EPOC - Post Exercise Oxygen Consumption

Excess post-exercise oxygen consumption

Specificity

Training should target the muscles, movements, energy systems and fitness components relevant to the activity; some adaptations transfer to similar activities.

Intensity

The level of effort or stress you put on your body during physical activity.

Electron transportation chain

A line of proteins that passes electrons along to build up a large amount of cell energy

Krebs cycle

A circular set of chemical reactions inside the cell powerhouse that strips electrons from fuel molecules.

Acetyl coenzyme A

is a vital molecule in metabolism. It acts as a central hub that delivers two-carbon acetyl groups into the citric acid cycle to produce cellular energy, and serves as a key building block for making lipids and fats

Pyruvic acid

simple three-carbon molecule made when cells break down glucose during glycolysis.

Lactic acid

During exercise, lactate is formed from pyruvate and can be reused as fuel; it is not simply a waste product or the direct cause of fatigue.

Hydrogen+ ions

Positively charged particles (H⁺) involved in cellular energy processes. Increased H⁺ concentration during intense exercise can contribute to fatigue.

In-Laboratory Tests

In-laboratory tests are those tests conducted under clinical laboratory conditions. They are the preferred means of assessing fitness components (especially for elite participants) because they often provide the most accurate indication of functional abilities. However, laboratory tests often require the use of expensive and sophisticated equipment, controlled environments, qualified personnel and take considerable time to complete, which can limit their accessibility and therefore their use.

Field Tests

The alternative to laboratory testing is a carefully chosen battery of easily administered field tests, using readily available and inexpensive equipment. Such tests, although not as precise as laboratory tests, can provide estimates or predictions of fitness levels. They also allow simultaneous testing of large groups. Field tests are the type of fitness test that you will most often use in your Physical Education classes.

Direct Tests

Direct tests are considered a very accurate measure of fitness. Direct tests are those that provide an immediate measure of the fitness component. The best example of a direct test is a VO2 max. test, where the test gives the VO2 value in L/min. These are highly accurate and individualised but often require specialised equipment

Indirect tests

Unlike direct tests, indirect tests provide a result that can then allow an estimation or prediction to occur, generally using normative data (norms), in order to determine the measure of the fitness component. These tests are less accurate as they are compared to norms and are not individualised; however, they are far more practical, especially with large groups.

Maximal Tests

While most tests require the subject to contribute their ‘best’ efforts, maximal tests are those that require subjects to work until exhaustion. This is generally associated with aerobic power tests. The best example of a maximal test is the VO2 max. test

Vo2 Max Testing

VO2 max. tests (treadmill, bicycle ergometer and rowing ergometer) are direct maximal tests. Participants work to exhaustion by progressively increasing their workload on a treadmill, bicycle ergometer, rowing ergometer or other sport specific c ergometer. The workload on a treadmill, for example, can be altered by increasing both the speed and incline.

Submaximal Tests

Submaximal tests measure a subject’s efforts at certain intensity levels, below maximal, and then predict maximal capacity. Like maximal testing, this term is generally only used for aerobic power tests.

Training Zones

Four training zones that your body can work at, anaerobic training zone at 85-100%. Aerobic training zone at 70-85%, low intensity aerobic training zone at 60-70%. And recovery zone which is below 50% of your max heart rate.

Type of Exercise

They should replicate the movement patterns, muscle groups/actions, energy systems and fitness components relevant for the particular sport or activity for which the person is training.

Variety

Training can become boring, and the athlete may drop out of the program if there is insufficient variety. Changes to training activities and drills stimulate and challenge participants, who are therefore more likely to train at optimal levels.

Overtraining

Overtraining occurs when there is a long-term decline in performance and physical functioning. The ability of the body to continue to adapt to the training load is compromised when overtraining symptoms occur

Progressive Overload

Progression is the systematic application of overload (progressive overload) in order to achieve the adaptations required to improve performance.

Diminishing Returns

Fitness gains and improvements in performance occur most rapidly during the early stages of undertaking a training program and smaller margins of improvement occur as a person nears their optimal level of fitness and performance

Reversibility

Fitness adaptations gradually decline when training is reduced or stopped; the rate depends on the adaptation and length of inactivity.

Individuality

No two individuals react in exactly the same way to a similar physical activity program. Regardless of the training programs being used, some people will achieve significant gains, while others will only improve slowly.

Maintenance

Acquired fitness levels can be maintained by carefully altering the FITT principle (Frequency, Intensity, Time, Type of exercise).

resistance training

Resistance training aims to build muscle strength, muscle power or local muscular endurance by exercising muscles or muscle groups against a resistance.

interval training.

Interval training consists of repeated periods of work followed by periods of rest or recovery.

Continuous Training

Sustained exercise without planned rest intervals, generally used to develop aerobic endurance; adaptations depend on duration and intensity.

Preparatory

The preparatory phase (pre-season phase) of training is the first phase of training within a yearly training program. The major objective of this phase of training is to provide a suitable fitness and skill base for the phases of training that follow.

Competition

The competition phase (in- season phase) of training is the phase of training in which the emphasis is on maintaining fitness and skill level developed during the preparatory phase, and further developing and refining strategies, tactics and game plans.

Transition

The transition phase (off-season phase) of training is designed to provide the athlete with a break from the physiological and psychological demands of competition and training. The aim in this phase is for an athlete to remain reasonably active through participation in recreational and low-intensity activities.

Periodization

Periodisation is simply a process of dividing the annual training plan into a series of manageable phases, with each phase designed to target a specific goal to be developed within a designated period of time.

Macrocycle

a full program for a season of competition or for an entire year.

Mesocycle

a training block around 3-6 weeks in length with specific goals. Usually includes fitness testing at the start and end.

Micro cycle

week long training program

Lactate inflection point

The exercise intensity at which blood lactate begins to increase rapidly because its production exceeds its removal.

Principles of training

Guidelines for effective training, including specificity, progressive overload, reversibility, individuality and recovery. FITT (frequency, intensity, time, type) helps structure a program.

Duration / time

the length of time spent exercising during a training session.

Frequency

The number of training sessions completed within a specific period, usually per week.

Detraining

The loss of fitness and physiological adaptations when training is reduced or stopped for an extended period.

Plyometrics

Explosive exercises involving rapid muscle stretching followed by contraction to develop muscular power.

Circuit Training

A training method involving a series of exercises performed at different stations, with limited rest between them.

Fartlek training

A continuous training method involving variations in speed and intensity, combining aerobic and anaerobic exercise.

Mouth

Chews food into smaller pieces and mixes it with saliva containing enzymes.

Esophagus

Moves food from the throat down to the stomach using rhythmic, wave-like muscular contractions called peristalsis.

Pharynx

Acts as a transition pathway for the bolus (swallowed food) to move from the mouth to the esophagus.

Trachea

During swallowing, the epiglottis covers it to prevent food from entering the lungs.

Stomach

Churns food into a liquid mixture (chyme) while mixing it with strong stomach acids and gastric enzymes.

Small Intestine

Completes the chemical breakdown of proteins, fats, and carbohydrates, and absorbs the resulting nutrients into the bloodstream.

Pancreas

An accessory organ that produces and secretes crucial digestive juices containing enzymes and bicarbonate into the small intestine.

Liver

An accessory organ that produces bile to emulsify (physically disperse) large fat globules into tiny droplets for easier enzyme access.

Gall Bladder

Stores and concentrates the bile produced by the liver, releasing it into the small intestine when needed.

Large Intestine (Colon)

Absorbs water, salts, and remaining vitamins from undigested material, compacting waste into solid stool.

Rectum

Stores the formed solid waste (stool) until it is ready to be eliminated from the body.

Anus

The final muscular opening of the gastrointestinal tract through which stool leaves the body.

mechanical digestion

the physical process of breaking large pieces of food into smaller pieces without changing their chemical structure

peristalsis

the automatic, wave-like squeezing of muscles that pushes food and waste through your digestive tract

potential of hydrogen

pH is a scale used to measure how acidic or basic a liquid is. Ranges from 0-14 (below 7 is acidic)

Enzymes

specialized proteins that act as biological catalysts to speed up chemical reactions in living organisms. Or a class of proteins that support biochemical reactions.

Active transport

Active transport in the human digestive system is the movement of molecules or ions across the intestinal cell membrane against a concentration gradient, which requires cellular energy in the form of ATP.

Passive diffusion

Passive diffusion is the movement of molecules across the cell membrane from an area of high concentration to an area of low concentration without using energy

Facilitated diffusion

Facilitated diffusion is the passive movement of specific molecules across a cell membrane through protein channels, moving from an area of high concentration to an area of low concentration without using cellular energy

Metabolism

The continuous series of chemical processes that convert food into energy and build or repair cells.

Metabolic rate

The speed or rate at which these chemical reactions and energy expenditures take place.

Anabolism

The synthesis of larger, complex molecules from smaller, simpler building blocks.

Catabolism

The breakdown of complex, large molecules (such as carbohydrates, proteins, and fats) into simpler, smaller units.

Fat Free Mass

Is all the mass in your body that is not attributed to fat (e.g muscles, bones, internal organs, and body water)

carbo loading

a dietary strategy used by endurance athletes to maximize glycogen (energy) stores in the muscles and liver before a long or high-intensity event

hyperglycaemia

Higher-than-normal blood glucose. Insulin normally helps lower blood glucose, but regulation may be impaired.

Hypoglycaemia

Lower-than-normal blood glucose, often defined as below 4.0 mmol/L. The body responds by reducing insulin and releasing glucose-raising hormones such as glucagon.

glycaemic index (GI)

is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood-glucose levels after eating. Foods with a high glycaemic index (70 and above) are those that are rapidly digested and absorbed and result in a rapid increase in blood-glucose levels

Glycaemic load range

Glycaemic load categories per serving

A keto diet

is a high-fat, very low-carbohydrate eating plan designed to force the body to burn fat for fuel instead of sugar, while

Glycogen

is the stored form of glucose that your body makes from the carbohydrates you eat

Fat-soluble vitamins

These dissolve in fats and lipids. They are absorbed along with dietary fats through the gut and stored in the body's liver and fatty tissues.

Water-soluble vitamins

These dissolve in water. They enter the bloodstream directly and are not stored in large amounts by the body (any extra is usually removed through urine, meaning they need regular daily intake).